Meditation is more than being still. Meditation is about being present and aware of our surroundings and how our bodies feel. This exercise uses the sensation of walking as our anchor to the present.
You can do this walking meditation anywhere you can access at least 10 feet of space. Somewhere you will be comfortable with limited distractions.
During this practice, our anchor to the present moment is the sensation of walking. Notice how your body feels, and what thoughts arise as you take each step.
When you are ready to begin:
Take three deep breaths.
To calm your mind, and body and bring your attention to the present moment.
Take a look around your surroundings.
What do you see? Hear? Smell? Feel?
Notice how your feet feel coming into contact with the ground.
If you are wearing shoes, how do your feet feel in the shoes? How does the ground feel under your feet?
Decide which foot will step first.
As you take your first step, notice the sensation of all of your weight shifting to one foot as the other foot slowly steps forward.
Notice the sensation of lifting your foot off the ground, moving it forward, and coming back into contact with the ground.
Continue focusing on the sensation of walking for as long as you'd like. When you become mindful your attention has wandered away from the meditation, gently bring it back to the feeling of walking.